2-16-15 Presidents Day Schedule


PRESIDENTS DAY SCHEDULE

We will hold classes on Presidents Day at 6:15 am, 7:00 am, 9:00 am, 4:15 pm and 5:15 pm. If you need to come at a different time just text Paul and we will get you a code for the doors if you don’t already have one.

PUSH-UP (Week 3 of 5) Set 1 – 12 Push-ups Set 2 – 8 Push-ups Set 3 – 10 Push-ups Set 4 – 6 Push-ups

STRENGTH – Front Squat 6×3 – 2 sec pause at the bottom Increase load each set

CONDITIONING (10x) 1 min work 20 sec rest 4 Thrusters (105#/75#) AMRAP Double Unders or Jumprope Score is your total umprope

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4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds